Eat Right

Your guide to right eating
02-10-2018
Fitness Chef
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Milk - Which type suits you best?

Types of milk, their benefits & drawbacks
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Cow’s milk

This milk is the richest source of Calcium for the human body. Research studies have shown the efficacy of cow’s milk in reducing the risks of developing osteoporosis, colon cancer and diabetes mellitus. The American Journal of Clinical Nutrition has revealed that those who consume good amounts of skimmed milk and milk products, have a 50% lesser chance of developing blood pressure related disorders, compared to those who drink very little amounts, or none at all.

The drawbacks: Full fat cow’s milk is rich in fats and cholesterol. So it is not suited to people with heart diseases and those at a risk of suffering from them. It contains 4.7% Lactose, which is generally, not easily digested by many humans, due to lack of the enzyme, lactase.

Goat’s milk

Goat’s milk is not something that is easily available, but has proven well worth the search. Goat’s milk contains an entirely different set of proteins and nutrients, compared to cow’s milk. It is also easier to digest than cow’s milk. It is rich in phosphorus, zinc, essential fatty acids and contains just as much potassium, calcium, iron and magnesium as cow’s milk. It is low in cholesterol levels and hence, is ideal for health-conscious people. It also helps regenerate hemoglobin; so it is the best choice for people with low hemoglobin levels.

The drawbacks: The taste of goat’s milk is not one that everyone can love. It does contains lactose, lesser than cow’s milk, yet enough to still cause digestion problems. Goat’s milk isn’t suitable for vegans.

Soy milk

This is one of the most commonly used non-dairy milk. It is traditionally made from soybeans and water. It has almost the same benefits as cow’s milk, minus the cholesterol and lactose! It is rich in calcium and protein and is free from saturated fat.

The drawbacks: The effects of soy milk on the hormonal balance of the body is controversial. Several nutritionists believe that soy milk has a negative impact on the hormonal balance. It is not suited to infants and young girls. Soy has an action similar to Oestrogen; it attaches itself to the Oestrogen receptors, giving the body a feel that there is enough Oestrogen circulating. This may be helpful in the case of menopausal women.

Oat milk

Oat milk is high in fiber, folic acid, vitamin E and phytochemical that help prevent heart disease, stroke and cancer. Researchers have found that antioxidants found in wholegrain oats, help reduce the cholesterol levels and prevent coronary heart disease. Oat milk is completely free of lactose and low in saturated fat.

The drawbacks: Oat milk is not gluten free. It contains less protein than cow’s milk.

Buffalo's milk

This milk is very common in India. It contains less cholesterol compared to cow’s milk. Being a rich source of fats, it is mainly used in the production dairy products and milk-based sweets.


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